Gymnastics Work

For Quality:
1:30 Light Bike + 65% Max Ring Muscle-ups / Strict Pull-ups
1:30 Light Bike + 12 Strict Handstand Push-ups / Strict DB Presses
1:30 Light Bike + 55% Max Ring Muscle-ups / Strict Pull-ups
1:30 Light Bike + 9 Strict Handstand Push-ups / Strict DB Presses
1:30 Light Bike + 45% Max Ring Muscle-ups / Strict Pull-ups
1:30 Light Bike + 6 Strict Handstand Push-ups / Strict DB Presses

Work

RUMBLE EVENT 3: BBJO, TTB, BMU

https://www.facebook.com/strongfityxe/videos/809540276113045/

• With athletes working one at a time, they can break up the following movements however they choose:

RX

15 Burpee Box Jump Overs @ 24/20”
30 Toes-to-bar
15 Burpee Box Jump Overs @ 24/20”
30 Bar Muscle-ups
15 Burpee Box Jump Overs @ 24/20”

8 Minute Cap

Intermediate M/W

15 Burpee Box Jump Overs @ 24/20”
30 Toes-to-bar
15 Burpee Box Jump Overs @ 24/20”
30 Chest-to-bar Pull-ups
15 Burpee Box Jump Overs @ 24/20”

Scaled M/W:

15 Burpee Box Step or Jump Overs @ 24/20”
30 Heels-above-hips
15 Burpee Box Step or Jump Overs @ 24/20”
30 Chin Over Bar Pull-ups
15 Burpee Box Step or Jump Overs @ 24/20”

CompTrain

1 Squat Clean + 1 Front Squat + 2 Split Jerks
4 x 1 + 1 + 2 @ 85%